Creation of an Explosive Mofo - My Training Journal :)

[Dreambrother]

Not smart to dive into real heavy stuff when I haven't done any in a while.

Oh hell yes!!, I came off a rapid weight loss a couple of months ago (which I'm back now, less rapid though) and on my first session back, quite foolishly decided to do heavy deads, on the second rep of my first set, I strained my lower back badly, no trainng for 3.5 weeks! the sad thing is I gained half of the weight I lost.

Good form on the deads, not too much back rounding, considering how far up the 1rm scale you are. It will be interesting to see how your predication pans out with the 500lb, I remember when I first did 190*6, couple of weeks later I only managed 220 for a single, but then again my weakness was always floor separation.

Also, I notice that you don't tend to drive onto the toes when squatting, Is this something you're purposely avoiding right now? I've started to do this recently and I feel it gives my quads a bit more speed work at the top end, but feeling of speed I used to get from driving onto the toes isn't there any more.

 

[coolcolj]

Oh hell yes!!, I came off a rapid weight loss a couple of months ago (which I'm back now, less rapid though) and on my first session back, quite foolishly decided to do heavy deads, on the second rep of my first set, I strained my lower back badly, no trainng for 3.5 weeks! the sad thing is I gained half of the weight I lost.

Good form on the deads, not too much back rounding, considering how far up the 1rm scale you are. It will be interesting to see how your predication pans out with the 500lb, I remember when I first did 190*6, couple of weeks later I only managed 220 for a single, but then again my weakness was always floor separation.

Also, I notice that you don't tend to drive onto the toes when squatting, Is this something you're purposely avoiding right now? I've started to do this recently and I feel it gives my quads a bit more speed work at the top end, but feeling of speed I used to get from driving onto the toes isn't there any more.

Time for you to hit the reverse hypers for 2x15 1-2 times everyday
They really help recovery - just do it over a table, with a rolled towel under your hip

My back always looks like its semi-rounded, but it's not, just the shape of the upper back myscles I think. But I should be pulling. My shoudlers back like most olylifters

You probably have poor neural efffecieny. Not a problem for me since I do a lot of heavy stuff, explosive stuff and olys etc

I have tried it in the past on speedsquats, mostly when I used bands. But I lose balance when doing that, so I don't bother now for safety reasons. Just do jumpsquats and cleanpulls if you want that effect

 

[d-dub]

congrats on the deadlift PR. pretty good when you havent done any heavy deads for a while.

 

[coolcolj]

congrats on the deadlift PR. pretty good when you havent done any heavy deads for a while.

I guess its probbaly due to all the sprints and stuff
Might do the power prep template later on to get it up to 500lbs and my fullsquat over 400lbs


Thursday 9th December - Sprints


Warmup

1) dynamic swings and limb rotation stuff
2) Ankle jumps - 3 sets of 20, from easy to medium effort
3) series of 5 RFI hops - backwards and forwards, side to side, quadrant - clockwise and then anti-clockwise
4) 6 x 40metre runs, increasing in speed up to 50%

Tempo Sprints

length - about 80m - measured by footsteps
recovery - walk back to start - about 55secs

3 runs @ 50% speed - 20 secs per run

6 runs @ 70% speed - 16 secs per run

Workout time - 11 mins not including warmups

Feet landing flater than when sprinting at full speed, but still on the toes somewhat. Feeling nice and relaxed and pretty smooth. Nice bounce on each step.

Started to feel it a bit in the last 2 runs, harder to maintain form so I stopped.
I feel good after it though. Sweet, looking forward to the next microcycle!

 

[coolcolj]

Sunday 12th December - Cycle 2 Get Lean + Maintain Strength - Week 20 - Day 1 - Upper 1 - Microcycle 5 - workout 1

Looked leaner today at the gym, and bodyweight is lightest so far at the gym, down half a pound from my average. Good workout to start off the new microcycle.

Bodyweight at gym - 218lbs
Workout time - 1.25 hours
Workout rating - 8/10

Rotating sets between a press and then a pull exercise, 1 min between each during warmups and earlier sets and then 2 to 2.5 mins later on


Standing Military Press - in Oly Shoes

Warmups - 45lbs x 10sec support, 2x10, 70x10 sec support, x5, 95x10sec support, x5, 115x8sec support, x5, 135x6sec support, x3, 155x6sec support, x2, 185x4 sec support

Rotation 1) 185lbs x 3.4

94% of (15%BW+Session Max) dropoff
Rotation 2) 175lbs x 3
Rotation 3) 175lbs x 3
Rotation 4) 175lbs x 3
Rotation 5) 175lbs x 2.5

Work capacity surprised me a bit, wasn't expecting to make it past the 3rd set. Felt strong, solid and stable, but s-curve bent bar make things a bit harder. Cheap ass bar - no wonder my benches have felt strange lately!

experimented with support holds at the bottom, certainly makes the weight feel much lighter, and warm ups the press quicker, but I think it does add a bit of fatigue.

Chins - 12inch between hands

Warmups - pulldown version 30kg x10, 35x8, 40x5, 50x5, 60x3, 70x2 then BWx2, +10lbs x2

Rotation 1) BW 220.5lbs (with Oly Shoes) +60lbs x 3 New PR!! +2 reps

96% of (85%BW+Session Max) dropoff
Rotation 2) BW + 50lbs x 3
Rotation 3) BW + 50lbs x 3
Rotation 4) BW + 50lbs x 1.5

tripled my 1RM from a couple of months back. Felt strong, and a nice strain on the 3rd rep.


Reactive 45 degree Chest Supported T-Bar Row - Parallel grip

warmups (explosive) - 25lbs x5, 45x5, 70lbs 2x3, 90lbs 2x3

I explode up, release the grip near the top and recatch halfway down, reversed just before full extension

About 62% of (15%BW+1RM) - assuming bar weighs 20lbs
Rotation 1) Bar+90lbs x 3
Rotation 2) Bar+90lbs x 3
Rotation 3) Bar+90lbs x 3
Rotation 4) Bar+90lbs x 3 ---> harder


Cuff Stuff

Rest - 2mins

Single arm, Standing, Elbow supported Cuban raise L-Rotations
Warmup - 4kg x 9, 15lbs x6

1) 22lbs x 12 (+1)
2) 15lbs x 10 Oscillatory Isometrics
3) 15lbs x 8 Oscillatory Isometrics

first set had a nice spring. OI's working their magic

 

[coolcolj]

sweet, got a nixe 8 hour sleep last night
Soreness in the shoulder girdle, traps, upper back and biceps. Posterior chain has slight soreness as well


I took the brain typing test here http://www.braintypes.com/bglobe.htm
and it seems pretty accurate for me

I got BCAR / INFP "Idealist"

deep internal values; idealistic, romantic, appears calm; generally reticent; creative, avoids conflict, sensitive, aware of others’ feelings; sacrificial, welcomes new ideas; flexible, interested in learning and writing; composer; language skilled.

pretty accurate I must admit. I'm artistic, drawing, computer graphics, music. I have a homestudio and write music

I'm an NF type -
NF-- Julius Erving, John Olerud, Jerry Rice
Speech and hearing intonation, coordinate fine and gross motor movement with fluidity

Guess why I'm good at dancing and such. When I play BBall, they called me the "Dancer Man", because it looks like I'm dancing with the way I did my moves

 

[coolcolj]

Tuesday 14th December - Cycle 2 Get Lean+Maintain Strength - Week 20 - Day 2 - Lower 1 - Microcycle 5 - workout 1

Good workout today. Meh bodyweight shot up 3lbs, too much barbacue steak and sauages yesterday...
Did a few one step jumps without armswing with here and there between sets, and manage to pop up a ceiling panel with my head on one of them

Posterior chain and traps are gonna be sore tommorow I'm sure....

Bodyweight at the gym - 221lbs
Workout Rating - 9/10
Workout time - about 1.5+ hours

Warmup

1) Twisting Back Extensions - BWx5 normal, and 4 twisted to each alternating sides.
2) Incline situps x5 + 4 with Russian twists to each side at the top - arms held outstretched
3) Ankle Jumps - 3x20

5) Olys - did one of each in between the warmup sets of the rest before moving onto the Snatch Pulls

A few sets of power snatches with bar and 89lbs


Rotating between each exercise

rest - 30secs to 1 min for warmups. 1.5 to 2 mins between each exercise after warmups.

Vertical Jumps

Vertical Jumps - 3x3 - 1 min rest between each set - last one +3 inches over mark, matches PR

Done before each rotation to measure fatigue
Rotation 1) Vertical Jumps x 2 +2 inches over mark
Rotation 2) Vertical Jumps x 3 - last one 1 inch above mark
Rotation 3) Vertical Jumps x 2 - level with mark


Full Oly Back Squats - in Oly Shoes - RAW

Warmup sets - alternating between back and frontsquats up to 225lbs - BWx5, Barx5, 95x5, 135x5, 185x5, 225x5, 255x3, 285x2
FrontSquats - 95x3, 135x3, 185x3, 225x2

about 84% of (85%BW+1RM) - fast down, explode up
Rotation 1) 295lbs x 3
Rotation 2) 295lbs x 3
Rotation 3) 295lbs x 3 --> had to strain a bit more on the last rep

Form has been patchy lately. So I decided to face the mirror this time, which made me squat a lot more strictly and upright. Hence I felt my hammies engage much more, had a ache in my hammie/glute tie in that I normally don't get. Took a while to get used to facing the mirror though.
Lately I've been leaning much more forward, and doing a slight GM type form. Hense more quads/glutes and lower back, and less hamstrings.

Did notice my knees moving in a bit...

Waveloaded Reactive Snatch Pulls - in Oly Shoes - HookGrip - RAW

warmups - 155lbs x2, 175x2, 195x2, 245x2

Started from floor, divebombed down and reverse 2-3 inches above the floor

about 70% of (50%BW+1RM)
Rotation 1) 245lbs x 2
Rotation 2) 245lbs x 2
Rotation 3) 245lbs x 2 ---> harder and slower

Rest 2mins

about 60% of (50%BW+1RM)
Rotation 1) 195lbs x 3
Rotation 2) 195lbs x 3
Rotation 3) 195lbs x 3 ---> harder and slower

These went well. Hands were aching a bit from the knurling, but grip held up fine. Notice my back kinking a bit on the first rep of some sets, yanking too hard off the floor. Definitely much stronger than this time last year!


SplitSquat Jumps - in Sneakers

jumping and landing on balls of feet - jump, switch legs land, absorb, reset, swap legs and repeat
Rotation 1) BW x 4
Rotation 2) BW x 4
Rotation 3) BW x 4

Form needs some work, but went well overall. Couldn't really jump all that high in these.

Reactive Lat Machine Situps

Warmups - BWx10, BWx5, 10lbs x3, 25x3

Toes pressed into floor, divebomb down and explode up
Rotation 1) 25lbs x 5
Rotation 2) 25lbs x 5
Rotation 3) 25lbs x 5


ISO Stretches - EQI

Standing Calf Raise Stretched ISO hold
5plates x 1min

Bulgarian Split Squat stretched ISO hold
Front leg on 5 inch block x 1min

SnatchGrip RDL stretched ISO hold
Lower to the floor as over the course of the hold - 45lbs x 1min

these were tough today!

 

[coolcolj]

clips from today

Right click on each clip and save to avoid errors

Explosive Full Oly Squats with 295lbs, last 2 sets. Still GM'ing it a bit on the 2nd set and knees moving in, 3rd set is better
http://www.members.optushome.com.au...ExplosiveSquats_84AW_295x3_set2+3_14Dec04.mpg

Waveloaded reactive SnatchPulls - first 2 sets 245x2/195x3 - form not too bad
http://www.members.optushome.com.au...lls_Waveloaded_245x2_195x3_set1+2_14Dec04.mpg

 

[coolcolj]

Thursday 16th December - Cycle 2 Get Lean+Maintain Strength - Week 20 - Day 3 - Upper 2 - Microcycle 3 - workout 2

Generated too much fatigue this workout, but will have 5 days off before the next upper body session so it should be ok.
Hardly did anything but my pecs and upper body is totally fried!
Bit of a mish mash session.....

Bodyweight at gym - 219.5lbs
Workout time - 1 hour 15mins
Workout rating - 8/10


Rotating Sets between each exercise

Resting 30secs to 1min on warmup sets and then 2 to 2.5 mins between each exercise


14 inch Grip bench - no arch or leg drive

Warmups - Barx10, x5 throws, x5 reactive,
each weight x5+3sec ISO+ 5OI, then a set of 5 bench throws - 95lbs, 135, 165, 185 (3 bench throws only),
195x3 explosive

Bench throws, throw as high as possible and recatch, reset

About 50% of (15%BW+1RM)
Rotation 1) 135lbs x3 - about 3 inches of air
Rotation 2) 135lbs x3
Rotation 3) 135lbs x3 ---> lower and slower

rest 2mins

Explosive - down fast, reversed an inch above the chest, max concentric speed. Then Oscillatory Isometrics to failure

About 66% of (15%BW+1RM)
Rotation 1) 185lbs x 3 + 10 OI + 5 sec ISO to failure
Rotation 2) 185lbs x 3 + 8 OI
Rotation 3) 185lbs x 3 + 5 OI --> much slower

Changed my form on the bench throws, just dipped down a bit and then throw, rather than bench full ROM, ie like jumping. Reversed around my sticking point area. Found during the warmups that my body was shutting down the power on the bench throws from fear, even though I'm in a power rack and all. Tried hard to suppress it during the worksets.

Oscillatory Isometrics were relaxed much more than before thus the weight dropped down further. They should work better now.

Should not have done the 3rd set with 185lbs, too much fatigue.
Pecs were pumped like hell!!


Standing Dumbell Curls

Warmups - 1kg x10, 4kgx8, 15lbs x6, 25x6, 35x5, 40x3, 45x2

Rotation 1) 50lbs x 4.5
Rotation 2) 15lbs x 20 Oscillatory Isometrics
Rotation 2) 20lbs x 20 Oscillatory Isometrics

hmmmmm


Rope cable tricep Pressdowns

Warmups - 10kg x5, 15x5, 20x5, 25x5

Rotation 3) 20kg x 20 Oscillatory Isometrics


Dumbell Bent Over Lateral Raise

Warmups - 3kg x10, 3kg x 8OI, 2x5OI, 6kgx8,

Rotation 1) 15lbs x 14 Oscillatory Isometrics
Rotation 2) 15lbs x 12 Oscillatory Isometrics


Cooldown and ISO Stretches - EQI

Free Motion pulley standing L-Flyes - arms by side
10lbs x10, 20lbs x Oscillatory Isometrics to failure x 2 sets

Free Motion High Pulley 2 handed Lat Stretched ISO hold
110lbs x 1min

Pushup/Dip Stretched ISO hold
BW x 1min

Shoulder Dislocates pec stretch with wooden staff

 

[coolcolj]

clip from today

Right click on each clip and save to avoid errors

2nd set of throws with 135lbs, and 1set plus 2nd set of explosive bench + OI with 185lbs
http://www.members.optushome.com.au...ench_Throw135x3_explosive185x3+OI_16Dec04.mpg